Wed WOD - Race between Teams

Let's try this again, only add more work and make it a team effort!

Max Reps in 1 min, alternating exercises for 10 minutes each series. Partners switch back and forth between exercises. Partners with the most total reps for all exercises WINS!

Burpees/Situps
400 M Run - you must come back with your partner to start the next series.
Wall Ball/KB Swing
400 M run
Box Jump/Pullups

All workouts will be scaled to your individual fitness level.

Tues WOD

Complete max rep burpees in 1 minute, then
Complete max rep sit ups the next minute
For a total of 10 minutes (5 intervals each)

400 m recovery run

Complete max rep wall ball in 1 minute, then
Complete max rep KB swing the next minute
For a total of 10 minutes (5 intervals each)

400 m recovery run

All workouts will be scaled to your individual fitness level.

Mon WOD - "Fran"

21-15-9 reps for time:

Thruster 95#/65#
Pullups

Warm-up: Pose Running Drills, PVC Shoulder
Skills: Alt. Arm DB Snatch


All workouts will be scaled to your individual fitness level.

Sat WOD

For Time:

Run 200m.
21: Pull ups, box jumps, wall ball
Run 400m
15: Pull ups, box jumps, wall ball
Run 400m
9: Pull ups, box jumps, wall ball
Run 200m


All workouts will be scaled to your individual fitness level.

"Cindy"

AMRAP in 20 mins of:

5 Pullups
10 Pushups
15 Squats

Skills: Handstand Pushups, L-sits

All workouts will be scaled to your individual fitness level.

Thurs WOD

21-18-15-12-9-6-3

SDHP 75#/55#
Push Press 75#/55#

Skills: Handstand Pushups

All wokouts will be scaled to your individual fitness level.

Wed WOD - "The Chipper"

30 Walking Lunge
20 Pullups
400 m Run
30 Box jumps
20 Ring Dips
400 m Run
30 KB Swing
20 Knees to Elbow
400 m Run
30 Back Extension
20 Double Under
400 m Run
30 Wall Ball
20 Pushup


All workouts will be scaled to your individual fitness level.

Tues WOD

Back Squat 3 3 3 3 3

Skills: Kipping Pull-ups, Push Jerk

All workouts will be scaled to your individual fitness level.

Monday WOD - "The Chief"

Max Reps in 3 mins of:

3 Power Clean 135#/85#

6 Pushups
9 Squats

Rest 1 min. in between rounds for 5 rounds

Warm-up: Obstacle Course

Skills: Push Press, Push Jerk, Split Jerk


All workouts will be scaled to your individual fitness level.

Ahhh.. Saturday's WOD! Fight Gone Wha???

Set up FGB style:)

3 Rounds.
Continuous running clock.
1 minute each station.
1 minute rest between rounds.
Add total reps for score.

Wall Ball 20#/14#
Medicine Ball Clean 16#/12#
KB Swings 35#/26#
Burpees
Slam ball 12#/10#


All workouts will be scaled to your individual fitness level.

WOD

Run 400 m
21 Thruster 95#/65#
21 SDHP 135#/95#
Run 400 m
15 Thruster
15 SDHP
Run 400 m
9 Thruster
9 SDHP
Run 400 m

All workouts will be scaled to your individual fitness level.

WOD Change - "Danielle"

AMRAP in 20 mins of:

6 Pullups
9 DB Burpee Clean Press 25#/15#
12 Box Jump 24"/20"

Skills: One-arm KB swing, Snatch, KB Complex

All workouts will be scaled to your individual fitness level.

"Christine"

3 Rounds for Time:

500 m Row
1/2 BW Deadlift
21 Box Jump (20")

Skills: Turkish Get-up, KB Snatch
All workouts will be scaled to your individual fitness level.

Tues WOD - "Nasty Girls"

3 Rounds for Time:

50 squats
7 muscle-ups
10 Hang Power Clean - 135#

If you can't do a muscle up, do 3 ring dips and 3 pullups.
CF HQ

All workouts will be scaled to your individual fitness level.

Mon WOD

Walking Lunge 100'
21 Pullups
21 Sit-ups
Walking Lunge 100'
18 Pullups
18 Sit-ups
Walking Lunge 100'
15 Pullups
15 Sit-ups
Walking Lunge 100'
12 Pullups
12 Sit-ups
Walking Lunge 100'
9 Pullups
9 Sit-ups
Walking Lunge 100'
6 Pullups
6 Sit-ups

Skills: Cleans and their Variations (yes, again)


All workouts will be scaled to your individual fitness level.

Saturday WOD - Get your butt in here Laura!

Welcome to the weekend!

AMRAP in 20 minutes:

25 Burpee Bombers
25 KB swings

All workouts will be scaled to your individual fitness level.

Fri WOD - Tabata This!

8 intervals of 20 seconds of work, 10 seconds of rest of each of 5 movements:

Row
Squats
Pullups
Pushups
Situps

Rest 1 minute between movements
WOD courtesy of CrossFit LA

Skills: Cleans in all their variations.


All workouts will be scaled to your individual fitness level.

Thurs WOD - "Nancy"

5 Rounds for Time:

400 m Run
15 Overhead Squats 95#/65#

Modification for OH Squats: Front Squats

Skills: Med Ball Clean, Ring Dips


All workouts will be scaled to your individual fitness level.

Wed WOD - "Linda"

10-9-8-7-6-5-4-3-2-1 reps for Time:

1 x BW Bench Press
.75 x BW Clean
1.5 x BW Deadlift

Skills: Med Ball Clean

We are at the gym
All workouts will be scaled to your individual fitness level.

Tues WOD

Overhead Squats 5-5-5-5-5

Skills: Kipping Pullups, OH Squats, Pushups on Suspended Ladder

Adrian Teaches Kipping, Part I...[wmv][mov]
Adrian Teaches Kipping, Part II...[wmv][mov]
Adrian Teaches Kipping, Using the Hips...[wmv][mov]

We are at the gym
All workouts will be scaled to your individual fitness level.

Mon WOD -"Kelly"

5 Rounds for Time:

400 m Run
30 Box Jumps 24"/20"
30 Wall Ball 20#/14#

Skills:
OH Squat, Kipping Pullups, Ring Dips

We are at the gym tomorrow.
Kelly video

All workouts will be scaled to your individual fitness level.

Sat WOD: The Bear Complex

Da Bear!

Increasing weight each round till max.
5 Rounds

7 sets of sequence:
Clean
Front Squat
Push Press
Back Squat
Push Press

Cannot release grip between sets. Increase weight between rounds and rest as needed.
Bear Complex WOD...[wmv][mov]


All workouts will be scaled to your individual fitness level.

Fri WOD - "Annie are U Ok?"

15-12-9

Row (for calories)
DB Thruster 45#/25#
KB SDHP 44/35
Burpee
Ball Clean 20#/15#
Wall Ball 20#/15#

We are at the gym tomorrow

All workouts will be scaled to your individual fitness level.

Thurs WOD

3 Rounds for Time:

200 m Run
20 SDHP 95#/65#
200 m Run
20 Thruster 95#/65#
200 m Run
20 Deadlift 195#/135#

We are at the gym
All workouts will be scaled to your individual fitness level.

Wed WOD - Filthy Fifty

50 of the Following:

Box Jumps 24"/20"
Jumping Pullups
KB Swings (1 pood)
Walking Lunge - 50 Steps
Knees to Elbows
PushPress - 45#
Back Extensions
Wall Ball 20#/15#
Burpees
Double Unders


All workouts will be scaled to your individual fitness level.

Tues WOD - 15-12-9-6-3

15-12-9-6-3 for Time:

SDHP 115#/75#
Push Jerk 115#/75#

We are at the gym today
All workouts will be scaled to your individual fitness level.